Medley Session #510

This Swimfit Medley Session will help you build your confidence in swimming a longer distance of each stroke and put it together in a final 100, 200 or 400 Individual Medley.

We start the session with our classic SKIPS warm-up. Take your time and give your body the chance to get ready for a good set.

The main set starts with 2 rounds of 4 x 25 or 12.5 (IM Order), which means you'll swim 25 or 12.5 Butterfly, 25 or 12.5 Backstroke, 25 or 12.5 Breaststroke and 25 or 12.5 Freestyle and again for round 2. Focus on your technique and take it easy.

Next up we build the distance of each stroke to 50 or 25, again going through 2 rounds. Once you've gone through all of the rounds, we finish the session with a complete 400, 200 or 100 IM. Try not to stop for rest in between the strokes and make it all the way to the end, you got this!

Fast Lane

Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim

2 x

4 x 25 Stroke (IM order) - 10sec rest

2 x

4 x 50 Stroke (IM Order) - 15sec rest

2 x

4 x 75 Stroke (IM Order) - 15sec rest

2 x

4 x 100 Stroke (IM Order) - 20sec rest

400 IM

Cool down: 200 Choice

Medium lane

Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim

2 x

4 x 12.5 Stroke (IM order) - 10sec rest

2 x

4 x 25 Stroke (IM Order) - 15sec rest

2 x

4 x 37.5 Stroke (IM Order) - 15sec rest

2 x

4 x 50 Stroke (IM Order) - 20sec rest

200 IM

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim

2 x

4 x 12.5 Stroke (IM order) - 10sec rest

2 x

4 x 25 Stroke (IM Order) - 15sec rest

100 IM

Cool down: 100 Choice